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  #2231  
Old 06-04-2013, 03:36 PM
bigbear6708 bigbear6708 is offline
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haha, its a GREAT "opportunity workout", as the phrase I think you coined goes..One day on my way to the gym I remembered I had WAY to much to do in the yard and actually turned around and just did my small yard workout..haha. Can even do supine rows utilizing either a swing or the tailgate of my truck!
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  #2232  
Old 06-05-2013, 11:54 AM
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Quote:
Originally Posted by bigbear6708 View Post
haha, its a GREAT "opportunity workout", as the phrase I think you coined goes..One day on my way to the gym I remembered I had WAY to much to do in the yard and actually turned around and just did my small yard workout..haha. Can even do supine rows utilizing either a swing or the tailgate of my truck!
Ah yes, I remember that phrase.

Great idea with the supine rows, my trampoline may be the perfect height to do supine rows.

------

* First time squatting in 2 weeks! I wasn't sure how it would go, but it ended up going well. I have a feeling the DOMS will be a nightmare after that much time away from squatting.

Tuesday - Legs

Leg Curl Warmup
30 + Chain x 15, 13, 10

Squat Chains (+50)
220, 240, 270, 290 (add belt), 310, 330x1
276x8, 7, 6 - Rep and volume PR
245x6+4 rest pause
220x6+5 rest pause (usually do a second rest pause set with the same weight, but I felt it was best to back off a bit as my legs were feeling crampy due to not having squatting in two weeks)

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
162.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
162.5 x same format as previous set, but started at 4 reps

Leg Curl
35 + Chain x 12, 12, 9
30 + Chain x 9

Wednesday AM - Back

* Woke up and legs were already quite sore, bring it on

Front Lever
BWx5, 4, 3

Deadstop Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

Meadows Row
50+chain x 8, 4 sets

One Arm Barbell Row
50+chain x 8, 4 sets

Rope Pulldown w/ Concentration Curl
90x10, 4 sets
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Last edited by Commander; 06-05-2013 at 11:57 AM.
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  #2233  
Old 06-06-2013, 04:12 PM
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* Great workout, just did bench on Monday, but the 246x7 still felt really clean

Thursday - Chest

Bench Press (ss w/ Power Clean 150x4)
220, 240, 260, 270, 280x1
246 x 7, 6, 5, 5, 4 - 246 for 7 is a PR
220 x 6+3 rest pause
220 x 5+3

Dips
BWx8, 8, 8

ss w/

DB Hammer
27x12, 3 sets

OH Press
150x9+5+4 rest pause

Pushups
2 sets of 15

Arm Pump work on Ab Bench
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  #2234  
Old 06-07-2013, 05:02 PM
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I had a ridiculous pump from today's workout, I wish I had time to measure before going back to work, probably the biggest my arms have ever looked.

I read in two separate places that using fat grips (more open hand position) seemed to helped to activate the tricep more, so I thought I'd try it out. I enjoyed it.

Friday - Arms

* Entire workout supersetted but sets/exercises don't always match up

Tricep exercises:

V-Bar Pushdowns with Fat Grips
41x15
51x15
61x12
71x9
81x6
61x10, 3 sets

EZ Bar Top Half OH Press with Fat Grips
90x8
80x8, 7, 8

* EZ Bar allowed my hands to be in a very natural feeling position

Ab Bench OH Extension (rope and straight bar uses on different sets)
40, 4 sets of 12 to 15 reps (not really keeping exact count)

* Ab Bench allowed me to use a bit of momentum at the end of the set for a few more reps

Biceps

DB Hammer
29x10, 10, 9, 8, 8

Ab Bench Concentration Curl
35x10, 10, 8

Barbell Curl
45x10, 10, 8

Preacher Curl
45x10, 10, 8, 9
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With God's help...Mens sana in corpore sano
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  #2235  
Old 06-10-2013, 05:08 PM
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Saturday

Did 3 sets of 10 wtih 206 on the deadlift. Banged it out in 3 or 4 minutes. Arms too sore to hit chest or back. Legs still too sore (from Tuesday's squats) to hit legs will a full workout.

Sunday

Several hours of hiking/rock climbing with my two boys and two of their friends

Monday - Chest

Bench Press (ss w/ Power Clean 150x2)
220, 240, 260, 275x1
247.5 x 7, 6, 5, 5, 4 - 247.5 for 7 is a PR
222.5 x 6 + 4 rest pause
200x5, 2 sets

Dips
BWx8, 8, 8

ss w/

DB Hammer
29x10, 3 sets

OH Press
150x9+6+4 rest pause

Pushups
3 sets of 15

Arm Pump work on Ab Bench (Concentration Curl and OH Extensions)
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2236  
Old 06-11-2013, 06:22 PM
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As we all know, too much time off from squatting results in insane DOMS. Case in point, last Tuesday I squatted for the first time in 2 weeks and my legs were crushed for 5 days. Yesterday they felt good and today, day 7, they felt ready to go.

However, I didn't go quite as hard, because I didn't want to be crushed for 5 days again. So instead of 3 max rep sets after my singles, I only did 1 max rep set and backed off.

Tuesday - Legs

Leg Curl Warmup
30 + Chain x 15, 13, 10

Squat Chains (+50)
220, 240, 270, 290 (add belt), 310x1
280x8 - Rep PR
245x5, 3 sets (backed off)
245x6+4 rest pause
222.5x6+5 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
162.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
162.5 x same format as previous set, but started at 4 reps

Leg Curl
35 + Chain x 12, 12, 10
30 + Chain x 9
25 + Chain x 8 + partials + iso-hold
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2237  
Old 06-12-2013, 04:10 PM
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Wednesday - Incline Bench

* Power Clean between many sets 150x3

Ring Dips
BWx12, 12, 10

Incline Bench Press
170,190, 210, 230x1
202.5 x 8, 7, 6, 5
182.5 x 7 + 4 rest pause
182.5 x 7 + 3 rest pause

Dips
BWx8, 3 sets

ss w/

DB Hammer
29x11, 10, 10

OH Press
120x15+10+8 (rest pause)

Arm pump work on ab bench (concentration curls and OH extensions)
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2238  
Old 06-13-2013, 04:23 PM
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Thursday - Arms

* Entire workout supersetted but sets/exercises don't always match up

* Also threw in Barbell Rows 120x5 throughout workout, my upperback can always use the work

Tricep exercises:

V-Bar Pushdowns with Fat Grips
41x15
51x15
63x12
73x9
83x6
63x10, 3 sets

EZ Bar Top Half OH Press with Fat Grips
80x11, 10, 10, 8

* Still struggling to find a compound movement I enjoy for triceps. I enjoy the pushdowns and extensions a lot.

Ab Bench OH Extension
40x15, 4 sets

Bicep exercises:

DB Hammer
29x12, 12, 10

Ab Bench Concentration Curl
35x10, 10, 10

Preacher Curl
46x10, 10, 7, 8

Barbell Curl with Fat Grips
46x8, 3 sets
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2239  
Old 06-16-2013, 04:06 AM
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Friday - Deadlift and Back

* Went much lighter on deadlift than normal, my glutes don't seem to be recovering from the hard squatting and deadlifting, so I backed off a bit. Also threw in some squats to get my legs used to more frequent squatting.

Squats
120, 170x5
220x5, 3 sets

Deadlift
306x6, 9 sets

Barbell Row
120x10, 5 sets

One Arm Barbell Row
60x8, 3 sets

Supine Ring Row
BWx8, 3 sets

Saturday - Bench

* Slightly less volume than normal, pushups felt easy because I had more left in the tank than I normally do towards the end of my workout.

Bench
290x1 - felt great
250x6, 5, 4, 4
225x6+4 rest pause
175x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

Dips
BWx9, 8, 8

ss w/

DB Hammer
29x11, 11, 10

Pushups
3 sets

Ab Bench Arm work
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 06-16-2013 at 11:33 PM.
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  #2240  
Old 06-17-2013, 04:35 PM
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This leg workout was unreal, 281 for the Rep and Volume PR was smooth. Not going to say it was easy, but all quality reps. Everything just felt great the entire workout.

Monday - Legs

Leg Curl Warmup
30 + Chain x 15, 13, 10

Squat Chains (+50)
220, 270, 290 (add belt), 310x1
281x8, 7, 6 - Rep PR and volume
246x6+4 rest pause
223x6+4 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
163x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
163 x same format as previous set, but started at 4 reps

Leg Curl
30 + Chain x 15, 15, 11
25 + Chain x 11, drop 20 + Chain x partials + iso-hold

ss w/

Somersault Squats
BWx15, 3 sets
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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